Understanding Bicultural Trauma: Insights from a Therapist in Oakland

As a therapist in Oakland I work with bicultural trauma on regularly. The truth is, many of us have bicultural trauma, we know we do- we just never knew there was a name for it. If you hold more than one cultural identity, you face unique challenges in our society that is obsessed with racial categorization.  You may know the pain of being othered, feeling like an outsider or not fully belonging - even within your own family.  Bicultural trauma or trauma from having more than one racial or cultural identity is commonly overlooked and misunderstood as an important aspect of mental health. 

As a therapist in Oakland who specializes in treating anxiety and trauma within the BIPOC community, I have seen the deep impact bicultural trauma has on people who are navigating multiple cultural identities.  This topic is so important not only because it’s near and dear to my heart, but also because research is showing that on the whole multiracial individuals often have worse mental health than monoracial groups. This blog post will explore what bicultural or multicultural trauma is, the effects of bicultural trauma on mental health and how therapy can help people heal from trauma that stems from belonging to more than one racial or ethnic group.

Definition and Examples of Bicultural Trauma from a Therapist in Oakland

Bicultural trauma is the psychological pain and distress that is experienced by people who belong to more than one cultural group when they face discrimination, have their racial identities questioned by others, are pressured to conform to different-and sometimes opposing-cultural expectations of each cultural group they belong to, and generally feel unsure about their own cultural identity and where they “fit” in society.

Some mixed individuals may feel they don’t fully belong to any cultural group and this feeling of not belonging can create internal conflict and confusion.  Feeling torn between two or more cultures or religions - perhaps you either feel like you are not enough or don’t belong to either group.  Or for example, that you are too white to identify be latinx when you have multiple heritages.  This internal conflict can create confusion, anxiety and even shame and can lead to mental health symptoms of anxiety, depression, fear, rage, helplessness and family discord.

Some sources of multiracial trauma are: 

• Racism, Discrimination and Prejudice: Systemic and structural racism, xenophobia, and discrimination from those you know and those you do not know. 

• Pressure to Meet Cultural Expectations: Expectations and pressure to meet mixed cultural expectations that don’t align with your values or are in conflict with one another.  It’s a constant, and often impossible struggle to meet the many and different expectations of each cultural group.

• Identity Confusion: Confusion about how you identify culturally and where you fit in with friends, at work and in society.

• The Impact of Bicultural Trauma on Mental Health
  Mixed race individuals are the fastest growing group in the U.S..  Studies show that while there will soon be more mixed race people than any other monoracial group, multiracial BIPOC individuals are at higher risk of experiencing mental health issues than other monoracial BlPOC groups. It’s critical for the mental health profession and therapists of all backgrounds to seek culturally competent training in the unique challenges presented by bicultural trauma.
  Racial and cultural trauma can have a profound impact on multiracial individuals and can  manifest as chronic stress, anxiety, depression and low self-esteem.  It’s also common for mixed folx to carry a deep sense of isolation or feel like you may have a double life due to having to hide aspects of who you really are.  Because of the chronic, on-going nature of bicultural trauma and the constant pressure to navigate conflicting identities, the impact of bicultural trauma on mental health is significant and profound.  Reconciling and developing a strong, cohesive sense of identity can be a challenge for people from multiple heritages due to chronic trauma and lack of social support and mental health stigma among many BIPOC communities.  The barriers to and difficulties with developing a strong self-concept can hinder personal growth and racial identity development.
  

  My role as a Therapist in Oakland Navigating Cultural Identity

  
  How an Oakland Therapist Approaches Therapy for Bicultural Clients
  As an Oakland therapist who comes from a mixed cultural and religious background, I utilize various trauma- and culture-informed tools and techniques to support clients in exploring their mixed heritages. I am continually in a process of on-going self-reflection and unlearning harmful ways of thinking and doing that were part of my training as a psychotherapist. Decolonizing my therapy practice is a learning process that I’m currently engaged in and it will likely never be “done”. Through open communication with clients, I work to create a safe environment that is judgment-free.  I use empathy, kindness, compassion and curiosity, to support clients in exploring and integrating their cultural identities.  When safe to do so, we begin to process cultural and racial trauma from the past and present, sometimes revisiting migration or traumas our ancestors experienced.
  

  Therapeutic Techniques I Use (and don't use) as a Therapist in Oakland working with BIPOC

  
  While certain trauma-informed therapies like CBT are seen as “evidence based”, I try to be very open and flexible in my approach to navigating cultural identity and trauma.  The healing process takes time and requires an openness and flexibility to incorporate healing practices or beliefs that are significant to the client but may not be seen as “scientific” in the mental health community.  I believe in each person’s innate ability to heal mind and body. By deeply listening to your experiences and emotions, I do not seek to diagnose, pathologize or fault you for your reactions to your life experiences and bicultural trauma.  We will explore where you are in your racial identity development and possible feelings of grief, rage and longing you may feel.  Through this process, my wish is to help you develop self-compassion and self-love as you move toward integrating your multiple cultural identities.  And, to support you with a greater sense of belonging and self-acceptance.

  
  Cognitive Behavioral Therapy (CBT) for Bicultural Trauma: An Oakland Therapist Explains

  CBT or Cognitive Behavioral Therapy is a shorter-term, more structured approach that is focused on identifying unhelpful thoughts to create behavioral change.  This is good for identifying negative thought patterns and beliefs related to your cultural identities.  If you can gain awareness into your negative self-talk, then you can learn a new perspective on your struggles by replacing these automatic thoughts with more realistic thoughts that help develop more effective and healthing coping skills or new behaviors.  As your therapist in Oakland, I may use bits and pieces from CBT, but resist homework and feel this approach is often cold, overly rigid and not always client-centered.

  Narrative Therapy to Explore and Validate Cultural Identities
  We all have narratives or stories about who we are.  Our brains love to fill in blank spaces whenever they can! Therapy in Oakland can utilize a narrative technique where you will re-write your personal story, focusing on your cultural identities and experiences in service of understanding yourself and where you belong in your racial and cultural communities better.  

  Mindfulness and Grounding Techniques for Anxiety Relief
  Anxiety is really common for people with multicultural trauma.  It can be so hard to feel comfortable with all parts of yourself and with who you are when you are getting messages from the outside that say you don’t belong or you are not enough.  Mindfulness practices are as or even more effective than medication for mild-moderate anxiety.  Utilizing deep breathing, meditation, grounding techniques, and progressive muscle relaxation are a few strategies that can support relaxation and calm your nervous system when experiencing chronic or heightened anxiety.

  The Importance of a Social Justice and Systemic Perspective in Therapy in Oakland

  It’s important that all therapists understand that racial trauma is not something that happened only in the past, but that it is a form of on-going, chronic violence against people of color.  As Oakland therapists, we are part of an oppressive mental health system that has its roots in colonization and white supremacy.  Mental health systems and mental health clinicians have inflicted racial trauma on BIPOC since its origins and many of our techniques and beliefs continue to harm those we seek to help.

  
  Groups that are oppressed based on skin color, gender, immigration status, ability, sexual orientation, class or any other identity status have experienced trauma as individuals and a group over many generations.  A broader historical, systemic and social justice perspective is essential in therapy for multiracial BIPOC individuals. By addressing cultural and systemic injustice with clients, Oakland therapists can help clients integrate their cultural identities and strengthen their ability to advocate for themselves.

  
  The way that trauma is passed down from one generation to the next is influenced by culture, class and psychological factors.  Intergenerational trauma that is transmitted from one generation to the next accumulates and grows when it isn’t processed or healing doesn’t happen.  We know this by studying the impact that trauma can have on our biology at the cellular level. 

  
  I believe that, as a therapist in Oakland, working to heal intergenerational and multiracial trauma is inherently political and that I have an obligation to use the privilege granted by my profession to advocate for more socially just and culturally competent mental health care.

  Next Steps: Finding the Right Oakland Therapist for You

  How to Choose an Oakland Therapist Who Understands Bicultural Trauma
  Here are a few things to look for when deciding on the right therapist to help you with racial and cultural trauma.

• Cultural Competence: It’s important to look for therapists who have training and experience in working with multiracial mental health and trauma.  It may not be possible to find an expert in your specific identities or background, but you’ll want to find someone who seeks to understand your experience, is open to learning and understands trauma.  

• Therapeutic Approaches: You may want to find a therapist who uses some of the therapeutic approaches I listed above.  In addition to mindfulness, narrative therapy, Cognitive Behavioral Therapy (CBT), expressive arts therapy, ACT (Acceptance and Commitment Therapy), psychodynamic psychotherapy and somatic therapy could be very useful.

• Self-Compassion: A therapist who can help you treat yourself with kindness and help you develop deeper understanding is an important part of the healing process, especially during more difficult times.

• Empathy and Understanding: You will make more progress when you find a therapist who can empathize with your situation and the challenges you face due to holding more than one cultural. In conclusion, understanding and addressing bicultural trauma is essential for the mental health and well-being of individuals navigating multiple cultural identities. As an Oakland therapist, I am committed to providing compassionate and culturally competent care to help bicultural clients heal, thrive, and find a sense of belonging. If you or someone you know is struggling with bicultural trauma, consider reaching out to a therapist who can offer the support and guidance needed to navigate this complex and challenging experience.

  People who are navigating multiple cultural identities and the traumas associated with being mixed often feel misunderstood, like an outsider or alone in their lived experiences.  As a therapist in Oakland, I will provide compassionate, culturally sensitive care to support healing from the profound impacts of cultural and racial trauma on your mental health.  I specialize in anxiety therapy for multiracial mental health, online therapy for BIPOC and trauma.  Click here to schedule a free consult to start your therapy journey.